Could Meditation Be The Best Anti-Aging Practice?

When I first decided to start meditating years ago, I would sneak into my bedroom and close the door in an effort to avoid noise or interruptions. I sat cross-legged on my yoga mat with my fingers arched in perfect circles and softly hummed as I tried to focus on being in the moment. I found it nearly impossible to keep my mind from wandering and I often felt like I had failed. I have since come to know that this is common and continues even after a long time of repeated meditation. Through this understanding, I can now slowly and calmly redirect my focus. I have continued to meditate on and off through the years and find it is especially beneficial now as I age. When I have the time, which is more often since retirement, I like to find a quiet space usually outdoors where I can sit and reflect. However, I have also learned to practice meditation wherever I am — out for a walk, riding in the car, in the shower, or waiting in the doctor’s office.  The longer I have practiced, the easier it is to block out my surroundings and meditate anywhere, including high-stress situations, where it’s most useful.

WHAT IS MEDITATION?

The word mediation is somewhat hard to define as it covers a wide range of dissimilar practices in various traditions. However, the practice is most commonly known for mental-focused attention and awareness of the present moment.  The practice has been around for thousands of years and was originally meant to deepen the understanding of the mystical forces of life.  In the current day, it’s most frequently used for relaxation and stress reduction.  The sense of calm, peace, and balance that meditation brings doesn’t end when your session ends.  It helps carry you through the day with improved emotional well-being.

The many benefits of meditation include:

• reduced stress
• better sleep
• increased focus
• enhanced mood
• healthier aging process
• more balanced emotions
• a greater connection with others

You should sit in meditation for 20 minutes every day — unless you’re too busy. Then you should sit for an hour.”

Zen proverb

If you are not engaged in meditation you should consider it.  It can be done in as little as 10 minutes a day.  With so many types of meditation, you will soon discover your own relaxation technique.  I find mindful and spiritual meditation serve me best but it is an individual journey and there is no right or wrong way to do it. Step outside of your comfort zone and try several. After some trial and error, you will find one that fits.

POPULAR MEDITATION TYPES

Mindful Meditation – This is the most popular form of meditation in the Western world.  Here the focus is on increasing awareness and acceptance of living in the present moment. This is often obtained through breathing slowly in and out.

Body Scan Meditation – Attention is focused on different parts of the body with awareness of the various sensations including tension, pain, or relaxation.

Movement Meditation – Combining a walk with meditation is a healthy way to relax. Other gentle forms of movement including yoga poses can guide you into a deeper connection with your body.

Spiritual Meditation – Used in nearly all religions and spiritual traditions. Prayer is the best-known and widely practiced example of meditation. 

Mantra Meditation – Uses a repetitive sound to clear the mind. This can be a word, phrase, or sound. It’s good practice for those who don’t like silence.

There are many resources to help you further understand all types of meditation and to get you started.  You can attend group classes led by trained instructors or practice meditation on your own. There are books, websites, and apps to guide you. 

MEDITATION AND MINDFUL AGING

The many physical, mental, and emotional benefits of mindful meditation in older adults have been proven. Mindful aging promotes an active, healthy lifestyle while maintaining a positive attitude and engaging fully as you age. Meditation contributes to this way of life by boosting awareness of the present moment and relieving anxiety and stress. Studies show that blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease. Meditation is also a good way to control those aches and pains we sometimes experience with age by using neural pathways that make the brain less sensitive to pain. Given all of this, meditation could be one of the best anti-aging practices there is.